Journaling (unclog your mind)

It could seem as though keeping a diary is a thing of the past, like your 12-years self.

But there are advantages for your wellbeing as an adult as well. Writing can assist you in clearing your mind of conflicting thoughts. Also, writing down thoughts makes it simpler to reflect and spot trends. For instance, starting a journal may help you feel less anxious.

What is anxiety journaling?

The quick answer to the question "Can journaling assist with anxiety?" is yes.

The main objective of keeping a daily journal for anxiety is to get your bad thoughts out of your head and into some other area. Seeing your fears and anxieties written down on paper in a journal is a first step in acknowledging and overcoming them.

Also, it aids with symptom tracking. You can learn how to improve your mental health and relieve anxiety by keeping a journal of your experiences. Maybe you haven't been able to pinpoint the source of your anxiety or everything it causes you to feel.

Keeping track of your progress could enable you to spot trends in your anxiety and potential stressors.

There is no set plan for writing about anxiety. Journaling while you sip your morning coffee might become a daily ritual. You might also do it once every week. When it suits you best, journal.

Journaling also seems different for each person. Some write pages and pages of their thoughts, while others only write a paragraph. Since everyone feels anxiety in a unique way, so do their journals.

11 mental health benefits of journaling

When someone is having mental health issues, journaling is frequently advised. It's a simple, non-demanding method for managing emotions and elevating your mood. Here are some of the main health benefits of journaling for anxiety:

1. It reduces stress levels.

2. It can help you unwind, which enhances your concentration and mental function.

3. It makes problem-solving more effective. Writing things down enables us to view obstacles from several perspectives.

4. It can encourage you to quit over analyzing and engage in self-awareness.

5. It may reduce physical symptoms – for instance, researchers discovered that breast cancer patients who kept a journal on their condition had fewer symptoms and had fewer cancer-related appointments.

6. It will improve your attitude and is enjoyable and inexpensive.

• Journaling promotes emotional wellness and cultivates a happy outlook.

• It inspires you to be open and write about your emotions or difficulties

• It interrupts the loop of dwelling on problems and keeping them inside.

• It increases self-awareness and makes you more sensitive to emotions.

• You could discover limiting thoughts that you can try to disprove.

Consider journaling as communicating with the best listener on earth. 

You won't have to worry about being judged or disturbed, and you'll always be in a private area hidden from prying eyes and opposing viewpoints. 

Your worry notebook is yours alone; it is not subject to any rules or guidelines.

How can journaling help you with anxiety?

Your body's natural reaction to stressful situations is anxiety. It's normal to experience occasional anxiety, dread, and worry. Yet if anxiety interferes with your daily activities, you might need to modify something. Anxiety disorders or depression can develop when overthinking and negative self-talk are allowed to continue unchecked. Maybe you've tried using a variety of anxiety-relieving methods, but nothing seems to work. A great coping strategy is, of course, journaling. 

Writing an anxiety journal offers quick, momentary reprieve from overpowering thoughts. It enables you to acknowledge and even welcome nervous thoughts. Writing things down forces you to confront your weaknesses, which might help you feel less stressed.

Also, there is research to support it. It has been discovered that Positive Affect Journaling (PAJ) lessens the signs of anxiety and sadness and enhances wellbeing. Those who write down their ideas and feelings are better able to comprehend who they are and what they need to work on.

By putting ideas and feelings into words, the practice helps people recognise them. To assist people's quality of life, studies have even suggested that PAJ be a part of a routine for anxiety care.

It's crucial to have a safe place to express oneself. You can make a note of everything that is stressing you out in a journal without fearing that it would bother your loved ones. Writing in a journal is a beneficial method to express yourself in privacy.

Consult a specialist if you are unsure about where to begin. Journaling is frequently used by therapists in cognitive behavioral therapy (CBT). People are urged to examine the negative self-perceptions they have through journaling.

Journaling our positive thoughts has been found to increase our happiness, according to research. Our mood and even our sleeping patterns improve when dopamine levels in the brain rise.

Let your words be the fuel for a powerful tool like language. Reread your writing, focusing on the encouraging passages. You can fully engage in self-love and self-compassion through journaling. Also, journaling has several benefits for maintaining good mental health.

8 tips to start journaling

Everyone's experience of writing about their anxiety will be a little different. Here are a few pointers to get you going:

1. Keep it simple

Don't force yourself to write in your journal for hours. Consider setting a 5/10-minute timer. When the time is up, move on to something else.

2. Make it a habit

You can stay organised if you have a routine. Aim to journal every day at the same time. Setting a time for this new habit can help you prioritise it.

3. Do what feels right

When it comes to journaling, there are no set guidelines ie: your handwriting, content, and spelling are irrelevant. You are not required to fill out a specific format or adhere to templates.

4. Write on anything

Some people find that writing in a lovely journal inspires them whereas others don’t.

As long as you write, it doesn't matter what you're writing or where you write it. You are allowed to journal on a computer, in a notebook, on discarded pieces of paper, or on napkins. You can handwrite, draw, use stickers, write with vibrant ink, or type out your ideas.

The best thing about journaling is that you can customise the process to fit your needs. Whatever method you use to journal your emotions, you'll gain a greater understanding of your feelings and how to manage them.

5. Don't set your expectations too high

Keep in mind that you are not receiving assistance from a healthcare provider. You are writing in your journal about your anxiety. It's beneficial, but it's not the only way to look after your mental wellbeing.

Even though journaling won't solve all your issues, it's a great first step on the road to gaining strength and resilience.

6. Ask yourself questions

You can discover more about yourself by keeping a journal for your mental health. Take a moment along the route to reflect and ask yourself some questions about your feelings and thoughts. When you write, pay attention to how your body feels. Have you identified any patterns? What do you now understand about your anxiety? Discovering your triggers or coming up with other helpful tactics can be done by asking questions.

7. Get creative

You can write in this journal as you like; it is yours. 

Do you have the need to draw or doodle? 

Who says you need to write in whole sentences? You might try creating a bullet journal or just using bullet points. 

Create your journal in a way that is important to you and useful to you.

8. Find a comfortable space

It will be easier to write when you are in a comfortable environment both physically and mentally. 

You'll feel more at ease, have fewer interruptions, and be better able to concentrate on recording your bad feelings.

Your personal space could be your bed, sofa, vehicle, or the ground. 

Create your special location wherever you feel you can relax and unwind.

Effective journaling prompts you to help with anxiety

A blank page might be frightening. It makes sense why it can take us so long to begin our weekly report at work! But don't worry; writing prompts are there to help.

Here is a set of anxiety notebook topics to assist you change your perspective and tackle any other issues on your mind.

1. If I could promise myself one thing, it would be…

2. I'm so tired of…

3. Make a list of ten encouraging statements you may repeat when your anxiety levels rise.

4. Describe the greatest day for you.

5. Consider a period when you failed at something. 

What did you discover?

6. Compose a letter to your younger self.

Different types of journaling

You've studied anxiety journaling thoroughly. 

Yet, you can experiment with many sorts of journaling just as you might do writing exercises for anxiety. 

Keep a gratitude journal, an anxiety diary, or just write down your ideas for the day or the future as part of your regular routine.

You can handwrite diary entries, sketch, or type them in the notes app on your phone or a document on your computer. 

The more journaling techniques you know the better. 

These are enjoyable hobbies, self-care activities, and much more.

Here's a list of other types of journaling for you to try:

Manifestation

Journaling: Writing down everything you wish to manifest in the coming weeks, months, or years is done by keeping a manifestation diary.  Your life's aspirations, objectives, and wishes are filled on those blank pages.

•Expressive writing: What intense feelings and emotions are preventing you from focusing? Writing in an expressive manner involves recording your feelings consistently and reflecting on them afterwards.

•Thought diaries: Your thought diary will help you keep track of all your daytime and nighttime thoughts. 

It allows you to keep track of your feelings, dreams, and objectives. 

You'll gain a better understanding of who you are and become aware of whatever you can do to improve.

•Free writing: This one is self-explanatory. Free writing has no restrictions or limitations. You can start the timer, write anything that comes to mind, and let your imagination run free. Grammar, writing style, or any journal prompts are not a concern of yours.

Bottom line

Starting your journal is the most crucial step. There is no one way to learn how to journal for anxiety, therefore it doesn't matter where you go from there.

Writing in an anxiety notebook can help you quieten your racing thoughts and settle your heart. You are not required to create anything deep or ground-breaking.